Fuelling Your Race Day Performance: What the Pros Eat to Win
It's not rocket science, but I know why a good race day diet is hard to follow - here's some inspiration to help you eat right at the track
Welcome to a free edition of Terence Dove on Racing Drivers. This week I’m getting into what you eat on race day with examples from Supercross, which is like karting but more exhausting! So you know those guys are really on it… Copy them, simple! As always the audio goes deeper so check it out.
It’s too easy to have a go at drivers who aren’t at peak performance, when they get back from the burger van. Everyone knows they shouldn’t eat junk, but they still do. So lets see if this weeks article helps sort you all out!
I always say, you never see Djokovic tucking into a burger between sets at Wimbledon, do you? But then again, he doesn't have to deal with what karting throws at you. It's not like he's waiting around all day, getting wet feet in the rain, freezing his arse off.
Karting can be brutal. We get battered physically, and then there are those days when nothing seems to go right. When you're feeling defeated, the siren call of the burger van is louder than ever, especially if it's cold and miserable.
I get it, I really do. You've got so much going on, the last thing you want to worry about is prepping some fancy, healthy meal. You just want to get to the track and get on with it.
How the Chippy Delivered Disaster
Look, I don't like being a buzzkill at the track. But the truth is, if you're not eating right on race day, you are leaving performance on the table.
I remember one of my drivers, who had a cracking morning, absolutely flying. But then he went into town for a "treat" at the chippy. I could see the edge had disappeared out of his general demeanour after he’d tucked into his chips and sausage. Next session out on track he was a bit off the pace, then he binned it. It was a full on flying out of the kart affair. I can’t say the chips and battered sausage was the absolute cause, but for sure, he wasn’t all there right after eating that lot.
Extreme case? Maybe. But it's not uncommon for drivers to lose their mojo after eating something that's just not fit for racing.
Learning from the Supercross Warriors Diet
Supercross riders are probably the closest thing to karters in terms of their race day routine. They've got long days, plenty of sitting around, then short bursts of intense mental and physical racing. And these guys are fit as hell.
So, these are the guys I looked up to see what they eat on race day- they are works factory riders, paid a lot so you know they are serious:
Hunter Lawrence
He swears by sweet potato fries, air fried with no oil. He's got to eliminate any diet problems because he knows they have cost him on the track. His brother Jett might be an alien who can eat whatever, but Hunter takes it mega seriously. If you want to beat the freaks, you've got to do it better.
Christian Craig
Rice, avocado, chicken, potato, broccoli. Plain and simple.
Aaron Plessinger.
Rice, zucchini, fish. He also makes sure to give himself 90 minutes to digest before hitting the track.
The F1 Diet
Just to really drive it home, I checked out what some F1 drivers were eating. Rosberg, Kvyat, Hamilton -
Porridge, vegan chili, protein shakes, grilled fish, berries, sweet potato, nuts, salad, chia seeds, honey.
Spot the pattern? It's all plain, simple, healthy grub. No junk, no fancy recipes, just proper nutrition to fuel performance.
What are they all eating in common?
When you look at what the top racers are eating, whether it's Supercross riders or F1 drivers, you start to see a pattern.
It's all about keeping it simple and clean.
Porridge with fruit for breakfast seems to be a big hit. Rice and veg, healthy fats like avocado, and lean proteins - these are the staples that crop up again and again. And what's really interesting is the trend towards sweet potatoes. I'd never really seen that before, but it seems to be a popular choice among the elite.
What you don't see is any junk, no complicated recipes, no fancy sauces or additives. It's just straightforward, nutritious food that fuels performance.
It’s not rocket science. It’s super simple and definite. You can confidently copy it and know that’s the end of it.
You Don't Want Your Race Day Food to be a Total Shock to the System.
Eating clean and healthy shouldn't be a one-off, it should be a habit. Start making these foods a regular part of your diet during the week, so when race day rolls around, it's not a big deal.
It's a bit like getting up early. Back when I was racing, I was rubbish at early starts. I'd sleep as late as possible, trying to buy myself more time. But come the first race of the day, I was always a bit dopey, not on it. If I'd just made early mornings a habit in the week, it would've been far more normal.
Do the same with food as much as you can.
Handy Tips for Race Day Fuelling
Here are a few more tips to keep you sharp on race day:
Give yourself digestion time. Eat right after a session, don't wait around. You want a good hour of digestion time before your next run.
Stay hydrated. Yeah, you've heard it before. But dehydration can properly sneak up on you, especially when you're distracted by all the race day distractions. I stick an electrolyte tablet in my water at the start of a coaching day, just to avoid a thumping headache later.
When temptation comes knocking, think of the pros. It's easy to look at other drivers stuffing their faces with greasy burgers and feel a bit jealous. But remember, the top racers take their nutrition dead seriously. They know it makes a difference.
So, next time you're at the track, swerve the burger van and go for the sweet potatoes.
Thanks for reading,
Terence